Exercise is great, but not too late in the day. Try to exercise at least thirty minutes on most days but not later than two to three hours before your bedtime.
Avoid caffeine after 2-3pm.
Avoid alcoholic drinks before bed.
Avoid large meals and beverages late at night.
If possible, avoid medicines that delay or disrupt your sleep.
Don’t take naps after 3 p.m.
Relax before bed. Don’t overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.
Have a comfortable pillow, mattress and blankets.
Take a hot bath before bed.
Dark bedroom, cool bedroom, gadget-free bedroom.
Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least thirty minutes each day. If possible, wake up with the sun or use very bright lights in the morning.
